It’s not just about sleeping well, but also about taking care of the spine. Add to the rest a plus of comfort and health, choosing the ideal for you.
The Very Simplest Way to face the day Will Be to have a Fantastic Break. There is no good health without a restful night and, for this, it is key to create the best sleeping conditions. Choose a good mattress, first, and then find out which is the best pillow for your spine, your neck, and for your sleeping habits. Surprise yourself with the huge variety of options that exist today in the market and find the ideal one for you.
The first thing to know is that the type of pillow that works well for everyone is something very personal. Some prefer tougher alternatives and other super soft ones, and there are those who like them high and who are looking for the finest in the market. There are also therapeutic options, manufactured to help with lumbar or cervical problems, and options for different times of the day (for reading or watching television, for example) or for a particular stage, such as pregnancy.
Which is the best pillow
One of the most common questions that traumatologists receive is whether neck or back pain may be due to an inadequate pillow. And the answer, in general, is that “yes, it can be “: we spend an average of 8 hours resting on it and should be a great ally of restful sleep. It can prevent or relieve some neck and back pain, and it is worth investing in it.
How to choose a pillow
When you start to find out which one is the best, we will discover that there are different models and designs to choose from.
The first thing we should know is that the objective of this popular object is to keep the spine straight, filling in the curvature of the neck and thereby allowing its relaxation. The fundamental thing is that it makes you feel comfortable. No matter what advice they give you: the ideal is the one that is comfortable for you.
- First, the Almohada must keep the spine in a natural alignment, such as when we stand.
- The Almohada should adjust to various sleeping positions and should continue to relieve pressure points beyond how you lie down. In that the texture is key.
- If the height is too high, when you sleep on your side or on your stomach, muscle tension in the back of the neck and shoulders will increase. In addition, it can obstruct breathing, causing snoring.
- If it is very low, muscular tensions may appear in the neck.
- Based on the measurements of our body, it must maintain a height of 10 to 15 cm, so that it adequately supports the head and neck.
Types of pillows
There are different models, which have different shapes or have designs with specific objectives.
- Traditional: it is the most common, elongated, and narrow. It is recommended for any posture.
- Butterfly: narrow in the central area and widens at the edges. It is indicated for people with ailments of the cervical and dorsal area.
- Cervical: they are indicated for people with ailments of the cervical and dorsal area. This is an ergonomic option with two convex and concave areas, to accommodate the neck and head. In many cases of neck pain, using a memory cervical pillow can help us get the support we need.
- Viscoelastic: they are made of viscoelastic foam and manage to acquire an anatomical shape that provides relief at the pressure points of the back. If you never heard of the subject and you wonder what is viscoelastic foam, just know that it is a material created by NASA to mitigate the pressures on the bodies of astronauts at the time of takeoff. It is a soft foam capable of absorbing impacts. One of its best properties is the ability to distribute weight. Pressures are thus avoided ensuring ideal support for the whole body. In the case of the viscoelastic cervical, it is ensured that the head and neck are perfectly aligned with the spine.
- Anatomical: they are therapeutic, which in general are designed to improve a particular physical situation. It is also known as ergonomic conforms to body shapes and cannot be rigid at all.
- Smart: if you wonder what a smart pillow is, don’t imagine something very technological, but something innovative in the field. They promise to significantly improve the quality of sleep through the measurement of different parameters associated with rest. It fulfills the same role as the traditional one. However, it incorporates a Bit that allows managing Faculties related to the Specific sleeping form of each person. It does so based on sensors intended to read the movements and identify the phase of the dream that is being experienced. In addition, they are able to recreate favorable conditions associated with rest and emit low-frequency waves (through small speakers), which enhance those produced by the brain when you sleep deeply. It is also known as a pillow with memory.
- Lumbar: it is used more for sitting than lying. People who spend many hours in a chair know that the back and lower back end up suffering sooner or later. Staying for so long in the same position, with inactive muscles, is something harmful to the complete structure of our body, an evil that we can mitigate with the use of lumbar models. What they do is help the pressures of the body’s weight to be distributed in different areas instead of accumulating at certain points, then causing foci of pain that can also radiate to other parts.
Some are too soft and are not able to support the weight of the shoulders and head. Others, however, are so firm that the neck and head are forced into awkward postures and not at all beneficial. The ideal option should be soft and comfortable, but with the right point of firmness, something that has a lot to do with the materials with which it is made.
In general, most are constructed of these materials: latex, leather, cotton, or viscoelastic foam.
- Synthetic fibers or feathers are flexible, so they are recommended for those who sleep on their stomachs.
- For people who move a lot at bedtime, latex and viscoelastic are recommended, since they have a memory system, and adapt to the person who uses them.
- For those who have cervical or lumbar problems, it is good to consult for options with “intelligent” materials, which adapt to the position and the body to offer relief and rest points.
- Many are produced with anti-dust mites, fungi, and bacteria.
- Stuffed for pillows: if you are allergic, it is important to check that the material with which it is constructed does not affect your health. Today there are different fillings that you can try.
The ideal choice according to how you sleep
Another fact that must be taken into account when buying is the position in which you sleep:
- Face up: should be of intermediate thickness and firmness, which allow the natural curve of the neck. This means that if someone looked at us from the side of the bed, our head should follow the horizontal with the mattress. If it were too high or low, we would get up with pain and a stiff neck.
- On the side: you must allow the head to be aligned with the rest of the back. If you look at us from the side, both ears should be at the same distance from your shoulders. For this, it must be thick and firm so that the head is not inclined.
- Face down: it is not a recommended posture, and if you can avoid it, it would be better for your back, but we’ll talk about that. However, if it is the only way in which you manage to fall asleep, a soft and narrow one will be the most suitable to allow the head to turn in a natural way.
- All postures: if you are one of those who move a lot, the adequate will be one of medium firmness to adapt it to the different positions you adopt.
How to care for pillows
Hygiene is essential in health care since it is the place on which we breathe many hours. To last and stay healthy, follow these tips:
- It is advisable to choose a breathable cover.
- If you are allergic, change the case at least once a week.
- Over time they may lose firmness, so it is recommended to change them every five years or so.
- If you sleep as a couple, we recommend that everyone has their own, appropriate to their personal needs.
The best option for every stage of life
Over the years, the body changes, and we have different needs at bedtime and get a good rest.
Pillows for pregnant women
They are specially designed for pregnant women, which favor a good distribution of weight and optimize good circulation during rest. They relieve back pain and are used for a long time because they can also be used for breastfeeding.
They are advisable only after the year, not before. It is because children have a much larger head in proportion and have no problem sleeping sideways or on their backs without it. You can have a cradle ornament, but it is not used. Yes, you can find some designed for the day so that it is in a comfortable and safe position while playing or taking a nap.
From the year onwards, some children may already start to need it, because the shoulders are already wider than their heads and, consequently, the heads begin to hang in case of sleeping on their side. It must be low and soft.
It is also good to have some cushions for children when reading or playing. In addition, they are great as accessories in the decoration of children’s rooms.
Finally, it is always good to have a travel pillow. Today there are many options that you can add to your travel accessories and avoid the pain of many hours by car, bus or plane.